Do you know how easy making your own nut butter can be? I LOVE making my own nut butters because they are so easy to make and you only need one ingredient… your favorite nut! Some suggestions are peanuts, almonds, cashews, etc. The list goes on! All you need is a food processor to blend the nut together for several minutes. They will become hot in the food processor and if the consistency remains thick, you can add a little vegetable oil to it (you don’t need a lot!) What better way to add some nut butter to your sandwich or to enjoy as a dip and you can create your very own jar?
Looking for a high fiber, protein filled snack? These homemade super-seedy granola bars are the perfect fit! These bars are filled with delicious peanut butter and super seeds! Make extra bars, freeze or refrigerate the rest for later! A fantastic grab and go snack.
Makes 16 bars
1 1/2 cups quick-cooking oats 1/2 cup sliced almonds
1/4 cup sesame seeds 3 tablespoons chia seeds
1/4 cup hemp seeds 1 teaspoon ground cinnamon
1/2 teaspoon salt 1 cup unsalted peanut butter
1/2 cup honey 1 tsp. vanilla extract
Line a 9 by 9 inch square pan with parchment paper or plastic wrap with enough overhang for easy removal
In a large mixing bowl, combine oats, almonds, sesame seeds, chia seeds, hemp seeds, cinnamon and salt
In a separate bowl, whisk together peanut butter, honey, and vanilla extract until very smooth.
Pour liquid mixture over dry ingredients and using a wooden spoon, stir until evenly combined.
Transfer mixture to the prepared pan and firmly press the mixture evenly into the pan.
Cover and refrigerate for at least one hour or overnight. Gently lift the parchment paper to remove from pan and slice into 16 bars. Place in a freezer-safe bag to store in the fridge or freezer. Serves 16.
Nutrition Info: Serving 1 bar (45 grams) Calories: 209; Total fat: 13g; Sat fat: 2g; Sodium 77mg; Carbohydrate: 20g; Fiber: 3g; Sugars: 11g; Protein: 7g
Adapted from: Alexandra Caspero January/February 2016 Food and Nutrition Magazine